Harissa Beef Stew with Bulgur Sumac Recipe

Harissa Beef Stew with Bulgur Sumac Recipe

Today’s recipe can be a healthy and balanced way of incorporating protein, vegetables, and some middle-eastern spices into a quick and delicious meal.

A key advantage of this recipe is that you can replace the beef for vegetarian mince if needed. Moreover, you can store the meal in the fridge and this way you can eat it the following day. So it should be practical and not too expensive.

Ingredients

  • Ground Beef (85/15), 1 pound (454 g)
  • Tomato, Fresh, Cherry, 1 cup (142 g)
  • Tomato, Canned, 0.5 c (118 g)
  • Spinach, 3 ounces (84 g)
  • Plain Yogurt (Whole Milk), 1 container (6 oz) (170 g)
  • Bulgur, 1 cup (140 g)
  • Harissa seasoning, upc: 04020116, 0.25 tsp (1 g)
  • Sumac, 1 serving (1 g)
  • Paprika, 1 teaspoon (2 g)
  • Chili Powder, 1 teaspoon (2 g)
  • Olive Oil, 1 tsp (5 g)
  • Garlic, 1 garlic clove (4 g)
  • Table salt, 1 teaspoon (5 g)
  • Fennel, 0.5 cup, sliced (44 g)

Preparation instructions

  1. Heat a pan with olive oil to high heat
  2. Add the beef mince and break with a wooden spoon
  3. Let the beef cook until browned
  4. Whilst the beef cooks, wash and chop the cherry tomatoes
  5. Add the tomatoes to the pan
  6. Chop and add the garlic to the pan, mix well
  7. Boil some water in a separate saucepan and add the bulgur there. It should absorb all water in the pan and take about 10 minutes to cook. You can add extra water if absorbed too quickly.
  8. Once the beef and tomato is cooked a bit, add the salt, paprika, chilli (optional), harissa spice, and canned tomato and mix well.
  9. Wash the spinach and mix well in the pan
  10. Once the bulgur is cooked, add sumac and mix well
  11. Serve in a plate with the sumac and beef stew side by side, top with yoghurt and fresh chopped fennel

Macronutrient analysis

This recipe has a high amount of protein and fiber per serving, and is relatively high in calories. It’s a big portion. If fewer calories are needed, the amount of beef and bulgur can be reduced and the amount of vegetables can be increased to add bulk.

Nutritional analysis has been performed using NutriAdmin.

FOODENERGY/SRVPROTEIN/SRVFAT/SRVCARBS/SRVFIBER/SRV
Ground Beef (85/15), 1 pound (454 g)531.2 kcal40.2 g41.2 g0 g0 g
Tomato, Fresh, Cherry, 1 cup (142 g)12.8 kcal0.6 g0.2 g2.8 g0.9 g
Tomato, Canned, 0.5 c (118 g)14.1 kcal0.7 g0.2 g3.1 g0.9 g
Spinach, 3 ounces (84 g)9.7 kcal1.2 g0.2 g1.5 g0.9 g
Plain Yogurt (Whole Milk), 1 container (6 oz) (170 g)51.9 kcal3 g2.8 g4 g0 g
Bulgur, 1 cup (140 g)239.4 kcal8.6 g1 g53.1 g8.8 g
Harissa seasoning, upc: 04020116, 0.25 tsp (1 g)0 kcal0 g0 g0 gNaN 
Sumac, 1 serving (1 g)0 kcal0 g0 g0 gNaN 
Paprika, 1 teaspoon (2 g)2.8 kcal0.2 g0.2 g0.6 g0.4 g
Chili Powder, 1 teaspoon (2 g)2.8 kcal0.2 g0.2 g0.5 g0.4 g
Olive Oil, 1 tsp (5 g)22.1 kcal0 g2.5 g0 g0 g
TOTAL886.71 kcal54.59 g48.08 g65.51 g12.11 g
Macronutrient analysis for Harissa Beef Stew with Bulgur Sumac Recipe

Micronutrient Analysis

Here is the full micronutrient analysis with US DRI calculated for a 30 year old male. Analysis has been performed with NutriAdmin.

MICRONUTRIENTPER SERVINGDIETARY REFERENCE INTAKETOLERABLE UPPER LEVELDRI, %
Vitamin K (phylloquinone)214.94 µg120 µgn/a179
Manganese, Mn2.69 mg2.3 mg11 mg117
Iron, Fe8.13 mg8 mg45 mg102
Phosphorus, P350.38 mg700 mg4000 mg50
Copper, Cu0.43 mg0.9 mg10 mg47
Magnesium, Mg178.08 mg400 mg*350 mg45
Sodium, Na576.34 mg1500 mg2300 mg38
Vitamin B60.5 mg1.3 mg100 mg38
Vitamin A, RAE302.14 µg900 µg3000 µg34
Niacin5.17 mg16 mg35 mg32
Folate, total123.04 µg400 µg1000 µg31
Vitamin C, total ascorbic acid26.08 mg90 mg2000 mg29
Riboflavin0.36 mg1.3 mgn/a27
Pantothenic acid1.37 mg5 mgn/a27
Thiamin0.27 mg1.2 mgn/a23
Potassium, K1038.2 mg4700 mgn/a22
Zinc, Zn2.42 mg11 mg40 mg22
Vitamin E (alphatocopherol)3.2 mg15 mg1000 mg21
Calcium, Ca203.49 mg1000 mg2500 mg20
Vitamin B120.32 µg2.4 µgn/a13
Choline, total52.46 mg550 mg3500 mg10
Selenium, Se4.53 µg55 µg400 µg8
Fluoride, F32.34 µg4000 µg10000 µg1
Vitamin D (D2 + D3)0.09 µg15 µg100 µg1
Water384.64 gn/an/a0
Sugars, total8.55 gn/an/a0
Fiber, total dietary12.11 gn/an/a0
Vitamin A, IU8789.83 IUn/an/a0
Retinol22.95 µgn/an/a0
Vitamin D1.7 IUn/an/a0
Vitamin D2 (ergocalciferol)n/an/a0
Vitamin D3 (cholecalciferol)0.09 µgn/an/a0
Folic acidn/an/a0
Folate, food123.04 µgn/an/a0
Folate, DFE123.04 µgn/an/a0
Vitamin E, addedn/an/a0
Vitamin B12, addedn/an/a0
Cholesterol160.87 mgn/an/a0
Fatty acids, total monounsaturated20.89 gn/an/a0
Fatty acids, total polyunsaturated2.67 gn/an/a0
Fatty acids, total transmonoenoic1.51 gn/an/a0
Fatty acids, total transpolyenoic0.55 gn/an/a0
Net Carbs (carbs – fiber)53.41 gn/an/a0
Micronutrient analysis for Harissa Beef Stew with Bulgur Sumac Recipe

Further reference

You can see a short video of this recipe in our NutriAdmin TikTok Channel.

Harissa Beef Stew with Bulgur Sumac Recipe on TikTok

Alternatively, check out our NutriAdmin Instagram profile for this and other recipes. You can also click here for a reel of this recipe. We have also shared it on Facebook.

You can download the full PDF file for this recipe below.

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